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Old 01-28-2014, 11:54 AM   #1
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Default Big als big workout

Alright then guys ive kept a journal now and vlogs youtube.com/houseofdevlin for a while so ill share with you the last week and a bit all together then update every day.

today i did chest with front delts. Loads of reps!! Beast mode

FLAT BENCH PRESS
60KG warmup
100KG 21rep
100KG 17rep
107.5kg 13rep

Standing military press

60kg 3set 16rep

So this is in my lightphase which ive ended now. Currently in my medium phase here is my youtube vlog of my targets. I release a new vlog every friday summarising my week of workouts

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Old 01-28-2014, 11:54 AM   #2
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So on the 22/12 i did chest and abs you can see me talk about this on youtube.com/houseofdevlin

Flat bench

150kg 3sets of 3rep
120kg 11rep
120kg 10rep
120kg 7rep
100kg 20rep

FRENCH PRESS

TRICEP PUSH DOWNS

ABS
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Old 01-28-2014, 11:55 AM   #3
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So trained deadlift today with loads of reps. You can see me on youtube talking about it on youtube.com/houseofdevlin

So after warming up i did

Deadlift

160kg 20rep
160kg 15rep

BICEPS
TRICEPs
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Old 01-28-2014, 11:55 AM   #4
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So first day after crimbo and i trained CHEST AND TRICEPS

100kg 20rep
140kg 1rep
140kg 3sets 4rep

BICEP CURLS STRAIGHT OLYPIC BAR

60KG 6SETS OF 10REPS
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Old 01-28-2014, 11:55 AM   #5
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Mega leg day!!

Love squatting

SQUAT

Nice and simple 140kg 20rep

LEG EXTENSION

2 MILE RUN

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Old 01-28-2014, 11:56 AM   #6
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CHEST AND BICEPS

CHEST FLAT BENCH
100kg 23rep
60kg 40rep
60kg 37rep

BICEP CURLS AND PEC DEC
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Old 01-28-2014, 11:56 AM   #7
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Default

DEADLIFT - check out my training vlog on youtube @ youtube.com/houseofdevlin

So i warmed up on 60kg 100kg 130kg and then 160kg and then started my working sets ob

200kg 8rep
220kg 2rep

PRONE HYPEREXTENSION
SIDE TORSO EXTENSIONS
ABS
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Old 01-28-2014, 11:56 AM   #8
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Shoulders and a wee bit of biceps

SEATED MILITARY PRESS
WARMUP
40kg
60KG
100KG
110KG

WORKING SET
120KG FAIL LOL
100KG 6REP
100KG 5REP

BICEP CURL (OLYMPIC BAR)

60kg 8rep
80kg 8rep
100kg 8rep
120kg 1rep

SEATED DUMBELL CURLS
20KG EACH ARM 20REPS EACH ARM

SEATED HAMMER CURLS
24KG 16rep
28KG 12rep
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Old 01-28-2014, 11:57 AM   #9
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Default

Leg day!!

Squat
warmup
60kg
100kg
140kg

working set
160kg 12 rep

core and abs
leg extensions
leg curls
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Old 01-28-2014, 11:57 AM   #10
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Default

SHRUGS/TRAPS

SO I BELIEVE MYSELF TO BE THE KING OF TRAPS FOR A MORE INSIGHTFUL REASON WHY WATCH MY VIDS AT YOUTUBE.COM/HOUSEOFDEVLIN

SHRUGS
warmup
70kg 6reps
120kg 6reps
170kg 6reps
220kg 6rep
270kg 6rep
300kg 6rep

WORKING SET
320kg 23rep
350kg 5rep
220kg 40rep

CORE AND ABS

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